Walnuts vs Macadamia Nuts
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Walnuts vs Macadamia Nuts: nutrition per 100 g
| Per 100 g | Walnuts | Macadamia Nuts |
|---|---|---|
| Calories | 730 kcal | 712 kcal |
| Protein | 14.6 g | 7.8 g |
| Carbohydrate | 10.9 g | 24.1 g |
| Fat | 69.7 g | 64.9 g |
| Fibre | 5.2 g | 7.6 g |
| Allergens | Tree nuts | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Walnuts | Macadamia Nuts |
|---|---|---|
| Calcium, Ca | 88.26 mg | 52.71 mg |
| Copper, Cu | 1.21 mg | 0.45 mg |
| Folate, DFE | 98 ug | 11 ug |
| Folate, food | 98 ug | 11 ug |
| Folate, total | 98 ug | 11 ug |
| Iron, Fe | 2.24 mg | 1.88 mg |
| Magnesium, Mg | 142.4 mg | 106.8 mg |
| Manganese, Mn | 3 mg | 11.3 mg |
| Niacin | 1.22 mg | 2.47 mg |
| Pantothenic acid | 0.57 mg | 0.76 mg |
| Phosphorus, P | 365.1 mg | 208.4 mg |
| Potassium, K | 423.5 mg | 372.6 mg |
| Riboflavin | 0.15 mg | 0.16 mg |
| Selenium, Se | 4.9 ug | 32.62 ug |
| Thiamin | 0.23 mg | 1.2 mg |
| Vitamin A, IU | 20 iu | 0 iu |
| Vitamin A, RAE | 1 ug | 0 ug |
| Vitamin B-6 | 0.66 mg | 0.28 mg |
| Vitamin C, total ascorbic acid | 1.3 mg | 1.2 mg |
| Zinc, Zn | 2.76 mg | 1.2 mg |
Walnuts is higher in protein. Macadamia Nuts is higher in fibre and carbohydrate. That makes Walnuts more relevant when you want protein for fullness or recovery, and Macadamia Nuts when you want more fibre for fullness and digestion.
Full nutrition facts: Walnuts ยท Macadamia Nuts
Bottom line
Per 100 g, Walnuts provides 730 kcal, 14.6 g protein, 10.9 g carbohydrate, 69.7 g fat and 5.2 g fiber; Macadamia Nuts provides 712 kcal, 7.8 g protein, 24.1 g carbohydrate, 64.9 g fat and 7.6 g fiber.
Looking beyond the macronutrients, Walnuts is the better source of folate, zinc, calcium, while Macadamia Nuts is the better source of selenium (see the vitamins and minerals table below).
Macadamias are the lowest-protein, most monounsaturated nut; walnuts have nearly double the protein and are the main nut source of omega-3 ALA. Both are very calorie-dense.
In short: for protein and muscle, Walnuts; for fiber and digestion, Macadamia Nuts. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.